Bulgarian Split Squat
A Bulgarian split squat is a single-leg squat with your back foot raised on a bench, a tough way to work the quads and glutes with little or no equipment.
How it moves
Back foot on the bench, front foot well forwardQuads and glutes working. A simplified figure, not a full form check.
- Main muscle
- Quads
- Also works
- Glutes,Inner thighs
- Equipment
- No equipment
- Level
- Intermediate
- Where to start
- 2 to 3 sets of 6 to 12 reps per leg
Written by WellPath FusionLast updated · Published
- Set up. Stand about a long stride in front of a bench and rest the top of one foot on it behind you.
- Check your stance. Your front foot should be far enough forward that your front knee stays roughly over your foot at the bottom.
- Lower. Bend your front knee to lower your back knee towards the floor.
- Stay upright. Keep your chest up and your weight mostly on the front foot.
- Stand up. Push through your front foot to rise, finish the set, then switch legs.
What are the most common mistakes?
- Front foot too close. Shuffle forward until the movement feels stable.
- Pushing off the back foot. The back leg only balances you.
- Wobbling knee. Slow down and keep the knee in line with your toes.
How can you make it easier or harder?
Make it harder
Hold a dumbbell in each hand.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Quads exercises